Friday – 14131 – “Pick Your Own Poison”

General Warm Up

3 min Double Under Practice
1-3 Rope Climbs depending on skill level
Iron Scap

Gymnastics

4 Sets of:
15 Feet Elevated Push Ups
30 Double Unders

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks.

Don’t forget to wear your costume to workout in today!

RyanPenguin
The athlete that wears the best costume to the gym today, and works out in it, will win 30% off next month’s membership dues and one of our new t-shirts when they get in.

Raising the Walls Update

If you are on or want to join the build team, we will be meeting at the gym at 8am on Sunday to carpool/convoy to the build site in Highlands Ranch.  If you prefer to just meet us there it is at Platte River Academy and the address is 4085 Lark Sparrow St, Littleton, CO 80126.  Thank you in advance to everyone for your help.

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WOD – 141030

General Warm Up

400m Run
Crossover Symmetry

Strength

5 X 5 Back Squat (add 5-10 lbs from last Squat session)

WOD

5 Rounds for time of:
21 Double Unders
7 Burpees
100m Run

Mobility

3 Sets of:
1 min Left Leg Split
1 min Right Leg Split
IMAG0320
A little late but didn’t want to let it go unsaid.  Congratulations to Kellen for winning his weight class in his first weightlifting meet!

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Wednesday – 141029

General Warm Up

20 Burpees
1-3 Rope Climbs depending on skill level
Iron Scap

Gymnastics

10:00 min of work on:
20 Hollow Rocks DEMO
20 Superman Rocks DEMO
10 Broad Jumps

WOD

EMOM for 25 min:
1 Muscle Up
2 HSPUs
4 Pistols

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Tuesday – 141028

General Warm Up
2 Rounds of:
20 Jumping Jacks
20 Mountain Climbers
10 Tuck Jumps
then,
Crossover Symmetry

Strength

5 X 5 Back Squat @ 65%

WOD

8 min AMRAP of:
3-6-9-12-15-18…etc 
Power Snatch (95/65)
Pull Up

Mobility

10:00 min of work:
5 Bridge DEMO
:30 sec Pancake DEMO
:20 sec Hang at bottom of a Dip

Bridge Progressions






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Monday – 141027

General Warm Up

400m Run
1-3 Rope Climbs depending on skill level
Iron Scap

Gymnastics

4 Sets of:
15 Push Ups
10 Strict Chin Ups
5 High Box Jumps

WOD

3 Rounds for time of:
400m Run
12 Body-weight Deadlifts
21 Wall Ball Sit Ups (20/14)
IMG_0833 (1)
Thank you to everyone who participated in our Raising the Walls Fundraiser.  We were able to raise an amazing $1208 in a week!  Remember you can still get involved either through donation or by joining our build team.  To join the build team put your name on the board or talk to Sol.
Build Team Details
What: Building homes for those in need
When: Sunday, November 2nd from 9-1 (Non Paleo lunch provided)
Where: Platte River Academy  4085 Lark Sparrow St, Littleton, CO 80126
What to bring: Just a hammer and a positive attitude.  A nail skirt may be helpful as well.

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Saturday – 141025 – “Raising the Walls Fundraiser WOD”

Raising the Walls Fundraiser

construction, build, house, before and after, new, old, project, RTW, Raising the Walls
Raising The Walls Logo

Raising the Walls Fundraiser WOD

When: TODAY!!! October 25th from 9-11am
Where: West Metro CrossFit
Cost: Suggested $20 Donation, but anything helps (100% goes to Raising the Walls + Sol will do 1 Burpee for every $ raised)!
We are only $300 away from our goal!!! Make Sol do 300 Burpees today!
WOD
Teams of 2 will complete 3 rounds of the following for time:
50 Partner Wall Balls (ball bounces off wall to partner)
10 Tire Flips
300m Sled Pull (Alternate as needed)

What’s this all about?

Alright WMCFers, I’m looking for your help to change the lives of families in need!  We are partnering up with the non-profit organization Raising the Walls.  Here is a little bit about what they do:
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Raising the Walls provides housing for families living in extreme poverty. We do this by engaging both corporate and community teams. Teams of volunteers gather in local parking lots or open spaces to construct walls and roof panels of a home(s). This is a great opportunity for businesses, families, neighbors, and other community groups to really make a difference in the lives of others. In just a day, you can change the lives of families forever!
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To conduct a build project, teams raise the funds to cover all materials, transportation, and border fees to transport a home into Mexico. Once in Mexico, the house shells are reassembled and completed with drywall, insulation, electrical wiring, doors, windows, and trim. The total cost to build a home is $9,000.
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Families who receive these homes are living in make-shift structures made of pallets, cardboard, and plastic, typically on a dirt floor. Families in the rural colonias often earn less than $5 a day. Many of these families eat only one meal a day, consisting normally of only rice, beans, milk, and coffee. As opposed to in the United States, these Mexican families do not have access to welfare or government programs for assistance. Raising the Walls strives to participate in bridging this gap through home building, providing employment opportunities, and offering food outreach programs.

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